Push Pull Legs Workout Plan Pdf

So to sum everything up for you here s what your push workout could look like.

Push pull legs workout plan pdf. 3 4 sets of 6 8 reps. 2 3 sets of. Push power sets reps barbell bench press 4 set. Upper lower split workout routine collections 3 day 4 day 5 day how to create a push pull legs pdf.

Download the free workout log spreadsheet i made specifically for this routine. To break it down. Paused flat dumbbell press. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters.

Training split for 3 day routine. Leg press calf raise 3 15 20 muscleandstrength com the tools you need to build the body you want store workouts diet plans expert guides videos tools 5 day push pull legs workout program cycle ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. File download pdf to save as a pdf file to print out later. Incline barbell bench press.

Push workouts consist of upper body push. As the name suggests the push pull legs split involves three different workouts. 4 day split workout routine collection. And for that you have two options.

I based the first phase of the super soldier protocol around push pull legs for good reason. The push pull legs ppl routine. 3 4 sets of 8 12 reps. A push workout a pull workout and a legs workout.

5 day split workout routine collection. Use my free ppl workout template. The push pull legs workout routine. Each workout starts out with a compound lift using a 15 rep goal over 5 sets.

Push pull legs routine. Power push pull legs hypertrophy push pull legs day 1. 45 90 second rest for hypertrophy 3 5 minute rest for power. The workout sessions are divided by the type of motion used to perform exercises into three categories.

The third workout of the week is for lower body work. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Lean away dumbbell lateral raise. Standing dumbbell shoulder press.

Focus on explosive movements for hypertrophy days and slow controlled movements for power days 12 phases. If you exceed the rep goal by 0 3 reps then add 2 5 5lbs to the working weight the next time you perform the exercise. 3 4 sets of 10 15 reps. Chest shoulders and triceps.

You may want to start with this if you re new to the concept or new to working out in general. The second workout of the week is your pulling muscles. You spend one workout using your pushing muscles. Best science based push workout.

Basic 3 day push pull legs workout. Cable pull through 3 10 6. Below is a standard basic push pull legs workout routine. The push workout is focused on the pushing movements for the upper body which involve the chest.